There’s no denying that joint health can deteriorate with age.
As we cross into our 40s and beyond, we may need to switch our cardio from high-impact activities to something friendlier on the knees, hips, and back.
This recent full-body HIIT workout from personal trainer Penny Barnshaw is designed specifically for fitness enthusiasts over 40.
It has no repeated exercises and no jumping or high-impact moves. That doesn’t mean the workout is a breeze, though.
As Barnshaw promises in the workout’s intro, the intensity is still very much there.
I'm a personal trainer who turned 41 a few months ago, and admittedly, my knees are not what they used to be.
I'm also expecting a baby any day now, so I need to steer clear of my typical high-impact cardio.
I decided to try Barnshaw’s routine, and I can confirm that “low-impact” doesn’t translate to “easy”.
Watch Penny Barnshaw’s over-40 HIIT workout
How to do Penny Barnshaw’s over-40 HIIT workout
You’ll need a yoga mat and a set of moderately-heavy dumbbells for this workout.
I used 10lb dumbbells for the majority of the routine, but switched to 15lbs for some of the lower body moves.
After a brief warm-up, you’ll work through two circuits of nine exercises.
Each exercise is done for 40 seconds, with 15 seconds of rest between each exercise. There’s one minute of rest between each circuit.
Rounding out the workout is a finisher of eight exercises, and a short cool down to finish. The workout is approximately 45 minutes long.
My takeaways from Barnshaw’s workout
I gave the full workout a go, here are my thoughts.
Some of the moves are more ‘moderate’ impact than low-impact
You won’t find any burpees or squat jumps in this workout, but there are still a few exercises that I wouldn’t necessarily consider low-impact.
Several moves require shuffling or quick hops, and you’ll need a bit of bounce in your step to match Barnshaw’s speed.
You can always elect to take out the bounce and go slower than she does, but you’ll sacrifice a little cardiovascular intensity.
I was able to perform the exercises as demonstrated and didn’t feel any pain in my usual problem spots.
If you’re dealing with any acute joint issues like arthritis, you may want to modify some of the movements.
She offers some helpful modifications
Speaking of modifications, Barnshaw includes several alternative options for specific exercises.
I always applaud these efforts, as they can open the workout up to a larger spectrum of fitness levels and abilities.
I needed to modify the ‘squat hold stir the pot’ exercise, and I appreciated having an option I could use without figuring out a modification on my own.
I think having a few alternatives for the more moderate impact movements, that I mentioned above, would have also been helpful.
The compound exercises are challenging but fun
Most of the exercises in this routine are compound—combining two or more different exercises into one movement.
Compound exercises included the reverse lunge to press and the forward lunge and curl.
These moves are great for keeping you engaged and focused, and often feel more like choreography than exercise. This helped the 45 minutes fly by.
There is a downside: while the exercises are fun and engaging, they may be too complex for those who are new to exercise.
You’ll need a strong grasp of how to do basic movements like squats, deadlifts, lunges, and rows before you press play.
Is this the workout the one to do if you’re over 40? Sure, if you’ve already been working out consistently for a while.
